It can often feel like we’re fighting a losing battle against time. Along with wrinkles, our body can lose its vibrant, healthy glow. Why does our skin go through so many changes?

To put it simply, the skin is an organ. Rather than just sitting on the surface to look pretty, our skin is in charge of regulating temperature, protecting us from the sun, being the first stage of the immune system, and carrying information about the world to our brains via touch. It’s remarkable.

As we age, our skin is affected by the choices we make and the lifestyles we lead. Aside from natural thinning - by about 1% each year after 20 - poor nutrition and exposure to toxins can speed up this damage.

In the same way we would care for our hearts or livers by abstaining from unhealthy foods, a diet for glowing skin can be just as effective. In fact, combined with a regular skincare routine, the following foods can improve the quality of our skin and reduce the signs of ageing:

1. Dark Chocolate

Dark chocolate is very much in vogue at the moment. With new health benefits appearing daily, chocolate’s darker, richer cousin could play a defining role in your skincare routine.

Flavonols are the secret ingredient found in dark chocolate that work to protect and replenish. Being antioxidants, they bind with harmful free radicals to prevent damage from environmental toxins.

Sounds too good to be true? It’s important you find the right kind of chocolate. Anything with less than 70% cocoa content won’t have the health benefits of a richer mix.

The flavonols in dark chocolate increase blood flow while reducing blood pressure. They do this by relaxing vessels, allowing more blood to circulate, and improving hydration.

The final weapon in chocolate’s arsenal is stress reduction. By reducing stress hormones in the body, dark chocolate limits collagen breakdown, which is the leading cause of wrinkles.

2. Eggs

Have you been overlooking the health benefits of eggs? It’s easy to forget that this humble package of complete protein can enrich and revive skin.

Protein plays a vital role in the formation of new skin cells. In fact, proteins form some of the skin’s most important structural elements: elastin and collagen. The amino acids in eggs work to build these proteins among other things.

5. Salmon

Salmon features regularly as one of the best foods for glowing skin, having attained mythical status thanks to its various benefits.

With a perfect balance of Omega-3, EPA and DHA, this tasty fish is actually responsible for improving brain functioning and protecting the epidermis.

These essential fatty acids can have a powerful effect on skin conditions. It’s been shown that EPA alone can reduce the symptoms of eczema, while fish oil might be effective against psoriasis.

What about ageing skin? Fish oil plays a significant role in reducing inflammation, the leading cause of wrinkles. As skin swells as part of the healing process, this creates sagging. Salmon can prevent and repair this.

6. Broccoli

Broccoli is widely regarded as one of the world’s healthiest foods. Boasting a list of nutrients that rivals any other plant, cruciferous greens are considered essential to healthy diets.

One of its main benefits comes from glucoraphanin, a chemical found exclusively in broccoli and cauliflower. This compound regenerates skin damaged by the sun, which makes sense given this plant’s Mediterranean heritage!

Aside from this, incredibly high stores of vitamin C and E work to promote collagen production. This protein is a structural element used to keep skin and connective tissues together. As we age, reduced collagen leads to sagging.

As if this wasn’t enough, broccoli is also rich in vitamin A, which is responsible for protecting cell membranes. This works in tandem with glucoraphanin to repair and protect your body’s building blocks from UV damage from the sun.

7. Brazil Nuts

Found in the upper reaches of the Amazon rainforest, the delicious, fleshy Brazil nut is actually a kind of seed. Rich in selenium and unsaturated fats, this pseudo-nut can be a boon to your skin routine.

Roughly 3 brazil nuts make up our entire daily recommended intake of selenium, but why is this nutrient important?

Selenium plays a vital role in the immune system, helping the process of cell regeneration. This naturally improves complexion by rejuvenating our skin.

Beyond this, selenium is also responsible for the functioning of glutathione, a chemical which keeps collagen strong and skin firm.

8. Grapefruit

Whether the thought of its taste fills you with dread or you eat it every morning, the grapefruit is one of the most powerful plant foods available.

A popular addition to many beauty products, grapefruit has some truly wondrous effects on skin.

Beta-carotene is an antioxidant found in these fruits which the body converts into vitamin A. This is vital for normalising blood flow: stimulating the collagen, elastin, and vessels of the dermis to heal wounds, increase hydration and smooth the skin.

Fruits with darker flesh tend to have higher concentrations of this chemical; pink grapefruit are a great source.

By including some of the top foods for glowing skin in our diets, we can reap serious benefits. From improving circulation to repairing cell membranes, nutrients play a vital role in regulating and caring for our bodies. Along with good skin care, foods can help protect against premature ageing.